CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
3 Back Squats + 1 Behind the Neck Jerk (1-1-1-1-1, 5 sets using heaviest load possible)
Athlete starts from rack and performs 3 back squats followed by 1 split or push jerk.
17 Minutes to Complete. Begin first set with at least 70% of 1RM Jerk. You can use push jerk or split jerk.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
10 Back Rack Lunges 115/75
12 Back Squats 115/75
14 Toe 2 Bar